BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 8:00
2 sets:
5 inchworms
30 alternating plank shoulder taps
5 push-ups
30 mountain climbers
2 sets:
5 elbow-to-insteps/leg
:30 band pull-aparts
250827 (Time)
– RX –
For time:
Handstand walk (50 ft)
100 air squats
Handstand walk (50 ft)
75 air squats
Handstand walk (50 ft)
50 air squats
Handstand walk (50 ft)
25 air squats
– INTERMEDIATE –
For time:
20 shoulder taps against the wall
80 air squats
20 shoulder taps against the wall
60 air squats
20 shoulder taps against the wall
40 air squats
20 shoulder taps against the wall
20 air squats
– BEGINNER –
4 rounds for time:
5 inchworms
20 air squats
– MASTERS 55+ –
For time:
5 wall walks
100 air squats
5 wall walks
75 air squats
5 wall walks
50 air squats
5 wall walks
25 air squats
Skill Work (Checkmark)
Post-workout accessory work
3 sets:
Single-arm KB overhead walk, right (75 ft)
Single-arm KB overhead walk, left (75 ft)
:30 rest
Stretching (Checkmark)
Accumulate:
1:00 couch stretch/side
Work Your Weakness
– STAMINA I – (20 Rounds for distance)
20 sets for distance:
:40 standing bike
:20 seated bike
—
– Grind it out on the standing bike. Then, get in the saddle and try to push the pace for the remaining time.
– Push for 6,000 meters or more.